Thursday, October 17, 2013

Deadly 30

Wednesday's workout was 12 minutes of HIIT on the row machine and then Blonde Ponytail's "Dirty Thirty". I would like this workout to henceforth be known as "Deadly Thirty". If you finish the workout alive, you win!

I am a bit of a HIIT wuss, so my time on the rower went like this: 3 minutes at a comfortable intensity, 1 minute at high intensity, 2 minutes comfortable, 1 minute high, 2 minutes comfortable, 1 minute high then 2 minutes cool-down. I think when I get less wuss-like I can do my high:comfortable intervals a little closer together. I feel like I could do the rower all day at a comfortable pace, but the second I thorough in the high intensity I feel like I am going to die.

Have you ever used the rowing machine at the gym? I would never have tried it before my trainer made me do it. Well, I would have never ventured off the elliptical without her, but that's another story for another day . . . Anyways, my trainer taught me good form and what a HIIT workout looked like on the machine. If you're interested in venturing in to the land of the row machine, check out fitknitchick's post about just this very topic! She even has a great workout listed at the end of the post. 

Back-tracking a bit, while I was warming up for my workout the idea of doing the Dirty 30 workout came to my mind. For the record, I typically hate these kids of workouts, but I am no dummy, I know how great they are for you, so I do them anyways. I really hate that they make you feel like you are going to puke and/or die, but it's for a relatively short amount of time, then you're done! You can go as fast or as slow as you want, but the catch is, the faster you go, the worse you feel, the slower you go, the easier it is . . . but typically you will just want to get this sucker OVER with. 

I was super pleased that I finished a few seconds faster than I did the last time I attempted it, even after doing the rower first this time. Yay! 

The Dirty 30 is 30 each of:

1. Power lunges
2. Walking planks
3. Squat jumps
4. Push-ups
5. Butterfly sit-ups
6. Split-jack lunges
7. Plank jacks with knee tuck
8. Skiers
9. Sumo squats
10. Burpees

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